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GLUTE & HAMSTRING WORKOUT from today 🍑🍑 Mak

GLUTE & HAMSTRING WORKOUT from today 🍑🍑

Make sure you SAVE this workout so you can give it a go next leg day!

A1. Banded lying leg curl hip thrust 12-15 reps x 4 sets
B1. Deficit Curtsy Lunges 10-15 reps x 4 sets
C1. Abductor Machine 12-20 reps x 7 sets
D1. Barbell RDL 8-10 reps x 4 sets
D2. Hyper extensions 15-20 reps x 4 sets
E1. Hip Thrust (any variation) 10-15 reps x 7 sets with triple drop set at the end

This was such a killer leg day with my new training buddy who gave me a nice extra push today! @livspargo 🔥🍑

Let me know how your booty feels after you try this one guys! 😅

2017 👉 2020 3 YEARS APART! A lot can change i

2017 👉 2020

3 YEARS APART!

A lot can change in 3 years...

On the left:
I was unhealthy.
I was living in a period of incredibly high stress and I had just been diagnosed with adrenal insufficiency.
My muscle was wasting away.
My hair was thin and breaking, so were my nails.
I had no strength and could barely get out of bed let alone train with intensity.
I was getting sick a lot.
I wasn’t sleeping even though I was exhausted.
I had no drive to do anything.

On the right (now):
I am healthy.
I am happy.
The only stress in my life is the “good stress” I have is from being so busy running a business that I love and studying a uni degree that I love.
I am the strongest I’ve ever been.
I can perform well in my training (most days, I still get the standard dip in performance pre-menstrual as we all do).
I sleep like a baby most nights.
I hardly ever get sick.
I am surrounded by good people who build me up, and I know that my positive vibration attracts good things into my life on a daily basis.
My hair, skin and nails are all the strongest and healthiest they have been.

I barely recognise the girl on the left. But going through that taught me so much.

I worked hard to restore my health, manage my stress and I’ve trained my ass off to build the physique I have today. I’ve done hundreds of thousand of repetitions in the gym and eaten hundreds of thousands of calories between these pictures.

But this physique isn’t just about aesthetics. It’s a symbol of health, and optimal function. I don’t just look my best, but I FEEL my best. Which is the part that really matters to me. ❤️

CLIENT TRANSFORMATION. ⏳ CARDIO ONLY VS. WEIGHT

CLIENT TRANSFORMATION. ⏳

CARDIO ONLY VS. WEIGHT TRAINING

On the left, Em was just doing cardio before she met me (this is approx 5 years ago and Em and I have worked together for multiple programs over the last 5 years.)

On the right: Em trains 5 weights sessions a week and one 10-15 minute HIIT session per week.

✅Weight training is what changes your shape over time.

❌Cardio will only make you a smaller version of your current shape.

✅Weight training is a stimulus that can easily be varied and changed to ensure you continue making progress.

❌It is hard to progressively overload cardio, and so if you’re trying to change your body it will only get you so far before you hit a plateau.

Cardio is an effective tool for heart health, but it’s not the most effective way to change your body. It can be part of the process, but it shouldn’t be the only tool you’re using.

BACK & SHOULDERS WORKOUT 💪😅 It’s nice to

BACK & SHOULDERS WORKOUT 💪😅

It’s nice to be back in the gym so I can share gym based workouts with you guys again! After nearly 8 months in lockdown, nothing feels better than using machines again. 🖤😍

Perform 4-5 sets on each of the following with 60s rest between sets:

A1. Lat Pulldown, Reverse Grip 10-12 reps
B1. Cable High Row 12-15 reps
C1. Smith Machine Shoulder Press 10-12 reps
C2. Cable Face Pull 12-15 reps
D1. Seated DB Arnie Press 10-12 reps
D2. Seated DB Lateral Raises 12-15 reps with partial reps to failure
E1. Seated Row Close Grip 10-12 reps. Last set follow with two drop sets.

7 facts you might not know about me!  💇🏽

7 facts you might not know about me!  💇🏽‍♀️I’m naturally brunette, but I’ve been blonde since I was about 16. In my 21st speech my girlfriends said I should never go back to brown hair. It just doesn’t suit me 😜  🌹I haven’t used deodorant in 11 years. I don’t even own any! I stopped wearing it because I didn’t want to use the aluminium based ones and couldn’t find a natural one I liked. Most people are shocked considering how much I exercise, but I think it’s one of those things that your body becomes dependent on when you use it and doesn’t need when you go without… kinda like lip balm! (I swear I don’t smell🤷🏽‍♀️)
 🎓I was always a massive nerd in school. I’m quite academic, and I love learning. I’m currently doing my second Bachelor degree. I have a Bachelor of Commerce (Marketing), and I’m currently studying a Bachelor of Health Science (Nutritional Medicine). I’m actually only 5 subjects away from having a Bachelor of Laws too, but I gave that up because it wasn’t serving my career in the fitness industry and I know I’ll never work in it.   🏐I’ve been sporty my whole life. I grew up playing netball and volleyball, and I think I’ve exercised a minimum of 5 times per week in some way or another since I was about 8 years old!  🍸I used to party a lot! I was drinking alcohol every weekend until I was about 23. I even ran one of the societies at Uni that organised all the parties. I was a social butterfly! I don’t really drink now- I just enjoy a quality glass of red or two and thats enough for me.   👁My eyes change colour from dark blue some days to grey on others! I notice they are more grey when I’m more tired, my health isn’t 100%, or I’m not feeling my best. And I always find they are more blue when I’m healthiest, happiest and if I’ve been in the sun or the ocean a lot!

💗 I’m turning 30 next year! Can’t believe it. I don’t feel a day older than 25. 😂👵🏻
 Do any of these facts surprise you?!⬇️

Today I walked into a new gym and bumped into one

Today I walked into a new gym and bumped into one of my teammates @livspargo 👯‍♀️

We were both training back and shoulders and decided to do an impromptu session together. 😅💪

We were also conveniently wearing matching outfits 😂 (what a vibe).

I love the fitness industry and the people in it. I love that it connects me with so many like-minded people who are high on exercise endorphins and spend their lives helping others become better versions of themselves.

I’ve been in the health and fitness industry for 11 years now, and if I can be sure of one thing in this life, it’s that I will never leave. I’ve definitely found my calling and I am so grateful to be able to make a living doing something I love. ❤️💪

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